Swimming barbells, also called water weights, are convenient tools used by swimming aerobics instructors to tone muscles and increase muscle endurance. Barbells also increase cardiovascular fitness at all fitness levels. Exercising in the water helps you move your joints freely, which makes it a great option for individuals with arthritis. Depending on your health condition, your doctor may suggest you work out in warm water to increase blood circulation to make for a gentler workout. Talk with your primary care physician to create a regimen that works best for you.

Barbell Arm-Press Exercise

The arm-press water barbell exercise increases shoulder strength, but also engages abdominal muscles. At the deep end of the pool, position barbells out at your side so your body is in a T-position. Bring the barbells down by your side, touching the side of your legs with the barbells. Using your arms to control the barbells, bring the barbells back up to the surface of the water so your body is in a T-position again. To efficiently target your muscles, complete this exercise in a controlled motion. For beginners, modify this exercise and decrease water resistance by completing the exercise at the shallow end of the pool. Plant your feet firmly on the pool bottom, shoulder-width apart instead of treading water.

Barbell Crunch Exercise

The barbell crunch exercise is intended to specifically target your abdominal muscles, but also uses arm strength to keep you afloat. If staying afloat is challenging for you during this exercise, use a waist belt, which is is a flotation device that secures around your waist with a buckle. Waist belts are not bulky like lifejackets, which makes movement easier. Position yourself at the deep end of the pool so your body is vertical in the water. Hold your arms out at your sides in a T-position. Bring both of your legs in toward your chest as far as you can. Use your core muscles to activate and control this movement. For advanced exercises, do this exercise floating on your back. Slowly bring your legs to your chest and then straighten your legs again, remembering to use your abdominal muscles for a controlled motion. Avoid leaning back in the water while completing the exercise in a vertical position and avoid sitting up in the water while completing the exercise if you are doing the exercise floating on your back.

Barbell Scissor-Kick Exercise

The barbell scissor-kick exercise focuses on building your thigh muscles — the quadriceps and hamstrings -- as well as your butt and abdominal muscles. The faster and larger your scissor kick, the higher the intensity level. For beginners, complete what feels comfortable and don't over-strain your muscles by overextending your legs. Position your body with both arms out in front of you in the deep end of the pool. Hold yourself in a vertical position with the sides of the water barbells touching. Tighten your arm and abdominal muscles as you perform large scissor kicks beneath the water. Kick your right leg forward and your left leg backward, then switch the motion. Keep your legs straight throughout the movement. Modify this exercise to make the exercise less intense by placing your arms at your side in a T-position.

Considerations

Exercises using swimming barbells create an efficient workout by engaging different muscles simultaneously and increasing your heart rate. This type of exercise helps you burn more calories than just working on muscle strength alone. The Centers for Disease Control and Prevention recommend engaging in 150 minutes of moderate aerobic activity each week. Break this activity into 10-minute chunks by alternating it with swimming laps, walking in the shallow end or treading water.

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About the Author

Madison Hawthorne holds a bachelor's degree in creative writing, a master's degree in social work and a master's degree in elementary education. She also holds a reading endorsement and two years experience working with ELD students. She has been a writer for more than five years, served as a magazine submission reviewer and secured funding for a federal grant for a nonprofit organization. Hawthorne also swam competitively for 10 years and taught for two years.